Race Simulation 1300

Warm up

400 every 4th length scull or fly kick on back.

MS:

150 FAST drop others speed on 15″ rest.

100 transition from fast to threshold on 20″ rest.

4×100 on 10″ rest middle of race pace effort.

150 very easy on 30″rest

Cool Down

100 perfect stroke

Race Simulation 2500

400 every 4th scull or fly kick on back.

8×50 minipower rack on 50.

MS: 2 rounds of…

(150 FAST drop others speed on 2:50.

100 transition from fast to threshold on 1:30.

4×100 on 1:20 middle of race pace effort.

150 very easy on 30″rest).

100 perfect stroke w/d.

 

Race Simulation 5000

800 every 4th scull or fly kick on back.

6×100 band + paddles desc 1-3 on 1:40, 35, 30.

8×50 minipower rack on 50.

100 easy.

MS: 3 rounds of…

(200 FAST drop others speed on 2:50.

100 transition from fast to threshold on 1:30.

5×100 on 1:20 middle of race pace effort.

200 very easy on 30″rest).

100 perfect stroke w/d.